Nutrition-packed Food to Fight Depression
by Jillian Kubala, MS, RD, Nutrition — By Cathleen Crichton-Stuart and Aline (Ren) Dias
Following a nutrient-dense diet rich in vegetables, fruits, and other healthy foods may help some people manage their anxiety symptoms.
Anxiety is a widespread condition, affecting millions of people globally. Symptoms vary, and some people experience them only now and then. However, someone who experiences symptoms for 6 monthsTrusted Source
or longer may have generalized anxiety disorder (GAD).
GAD has psychological and physical symptoms such as:
Doctors often treat GAD with a combination of treatments, including talk therapy, such as cognitive behavioral therapy (CBT), and medications. Sometimes, these conventional treatments do not work long-term. However, some research suggests that proper nutrition may help improve symptoms.
9 foods that help reduce anxiety
Transitioning to a healthier dietary pattern rich in nutrients may helpTrusted Source
ease anxiety symptoms in some people. Overall dietary intake, along with therapy and medication, can be a helpful tool for anxiety management. Consuming the following foods may help reduce anxiety in some people.
1. Fatty fish
Fatty fish, such as salmon, mackerel, sardines, trout, and herring, are high in omega-3s. Omega-3s are a type of fatty acids that have a strong relationship to cognitive function and mental health.
Omega-3s
Omega-3-rich foods contain either alpha-linolenic acid (ALA) or two essential fatty acidsTrusted Source
: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
EPA and DHA regulate neurotransmitters, reduce inflammation, and promoteTrusted Source
healthy brain function.
on 24 people with substance misuse problems found that EPA and DHA supplementation resulted in reduced levels of anxiety. However, supplements generally contain a more concentrated form of nutrients than foods do.
found that reduced anxiety symptoms were associated with omega-3 polyunsaturated fatty acid treatment. The effects were stronger in participants with clinical anxiety symptoms.
Current recommendations suggest eating at least two servingsTrusted Source
of fatty fish per week. A studyTrusted Source
conducted on men found that eating salmon three times per week reduced self-reported anxiety.
Vitamin D
Salmon and sardines are also among the few foods that contain vitamin D.
Researchers are increasingly linking vitamin D deficiency to mood disorders such as anxiety.
Research has linkedTrusted Source
low levels of vitamin D in the blood to depression and anxiety traits, though more studies are needed. People with vitamin D deficiency should consider taking high dose supplements rather than eating fatty fish alone.
Other studies on pregnantTrusted Source
women and older adultsTrusted Source
have also highlighted how vitamin D might improve mood.
2. Eggs
, especially from pasture-raised hens, are another good source of vitamin D.
Eggs are also an excellent source of protein. They are a complete protein, meaning they contain all the essential amino acids the body needs for growth and development.
Eggs also contain tryptophan, an amino acid that helps create serotonin. Serotonin is a chemical neurotransmitter found in the brain, bowels, and blood platelets that helps regulate mood, sleep, memory, and behavior.
Serotonin is thought to improveTrusted Source
brain function and relieve anxiety. However, it cannot cross the blood-brain barrier, meaning food and treatments containing serotonin do not supply serotonin directly but can trigger chemical reactions boosting serotonin in the brain.
Some studies suggest that diet and gut microbiota could play a role in preventing and treating symptoms related to anxiety. More research is needed to confirm whether this is possible.
3. Pumpkin seeds
are an excellent source of potassium, which helps regulateTrusted Source
electrolyte balance and manage blood pressure. An older 2008 study found that lower potassium and magnesium levels were associated with high levels of cortisol, a stress hormone that the adrenal glands release.
Eating potassium-rich foods, such as pumpkin seeds and bananas, may help reduce symptoms of stress and anxiety.
Pumpkin seeds are also a good source of the mineral zinc. One studyTrusted Source
carried out on 100 female high school students found that serum zinc levels were inversely related to mood disorders, including depression and anxiety. These results suggest that increasing serum levels of zinc could improve mood disorders in some people.
Zinc is essential for brain and nerve development. The largest storage sites of zinc in the body are in the brain regions involved with emotions.
4. Dark chocolate
Experts have long suspected that dark chocolate might help reduce stress and anxiety.
Some research has found that dark chocolate or cocoa may improve mood via the gut-brain axis. However, many of the existing studies on this subject are observational, so it is important to interpret the results with caution.
Although it is still unclear how dark chocolate may improve mood or stress, dark chocolate is a rich source of polyphenols, especially flavonoids. One studyTrusted Source
suggests that flavonoids might reduce neuroinflammation and cell death in the brain as well as improve blood flow.
Chocolate has a high content of tryptophan, which the body uses to turn into mood-enhancing neurotransmittersTrusted Source
such as serotonin in the brain.
Dark chocolate is also a good source of magnesium. Eating a diet with enough magnesium in it or taking supplements may reduceTrusted Source
symptoms of stress and anxiety.
People with magnesium deficiency should consider taking high dose supplements rather than eating dietary sources alone.
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When choosing dark chocolate, aim for 70% cacao or more. Dark chocolate still contains added sugars and fats, so a small serving of 1–3 grams (g) is appropriate.
5. Turmeric
Turmeric is a spice commonly used in Indian and Southeast Asian cooking. The active ingredient in turmeric, called curcumin, may help lower anxiety by reducing inflammation and oxidative stress that often increase in people experiencing mood disorders such as anxiety and depression.
A 2015 study found that 1 g of curcumin per day reduced anxiety in adults with obesity. People should discuss supplementation with their doctor if they are interested in high dose curcumin products.
Another study found that an increase of curcumin in the diet also increased DHA and reduced anxiety. Turmeric is easy to add to meals. It has minimal flavor, so it goes well in smoothies, curries, and casserole dishes.
6. Chamomile
Many people around the world use chamomile tea as an herbal remedy because of its anti-inflammatoryTrusted Source
, antibacterial, antioxidant, and relaxant properties.
Some people believe that the relaxant and anti-anxiety properties come from the flavonoids present in chamomile.
found that taking 1,500 milligrams (mg) of chamomile extract per day (a 500-mg capsule three times per day) did reduce anxiety symptoms. However, it did not prevent new episodes of anxiety.
Chamomile tea may be useful in managing anxiety. It is readily available and safe to use in high doses.
7. Yogurt
Yogurt contains the healthy bacteria Lactobacillus and Bifidobacteria. Emerging evidenceTrusted Source
suggests that these bacteria and fermented products have positive effects on brain health.
According to a 2017 clinical review, yogurt and other dairy products may also produce an anti-inflammatory effect in the body. Some researchTrusted Source
suggests that chronic inflammation may be partly responsible for anxiety, stress, and depression.
found fermented foods reduced social anxiety in some young people, while multiple studiesTrusted Source
have found that consuming healthy bacteria can increase happiness in some people.
Including yogurt and other fermented foods in the diet can benefit the natural gut bacteria and may reduce anxiety and stress.
8. Green tea
Green tea contains an amino acid called theanineTrusted Source
, which has been subject to increasing scrutiny because of its potential effects on mood disorders. Theanine has anti-anxiety and calming effects and may increase the production of serotonin and dopamine.
found that 200 mg of theanine improved self-reported relaxation and calmness while reducing tension in human trials.
Green tea is easy to add to the day-to-day diet. It is a suitable replacement for soft drinks, coffee, and alcoholic beverages.
9. Brazil nuts
Brazil nuts are high in selenium. SeleniumTrusted Source may improve mood by reducing inflammation, which is often at heightened levelsTrusted Source
when someone has a mood disorder such as anxiety.
Selenium is also an antioxidant, which helps prevent cell damage.
Other nuts, animal products, and vegetables, such as mushrooms and soybeans, are excellent sources of selenium as well.
It is important not to consume too much selenium, as it can cause side effects. The recommended upper limit for selenium for an adult is 400 microgramsTrusted Source
per day. Be careful not to take high dose supplements or eat more than three or four Brazil nuts per day.
Brazil nuts and other nuts are also good sources of vitamin E, an antioxidant. Antioxidants can be beneficial for treating anxiety, and some researchTrusted Source
has shown that low levels of vitamin E may lead to anxiety in children.
found that Brazil nuts can help address anxiety and obesity in mice. However, more human studies are necessary.
Other foods that may help reduce anxiety
It is best to eat a varied and balanced diet that includes high quality, nutrient-dense carbohydrates, fats, and proteins.
Aim for whole foods, vegetables, fruit, legumes, whole grains, lean meats, and especially fish. Other foods that may help include:
Evidence increasingly shows that diets high in processed foods can increase anxiety.
When to see a doctor for anxiety
When a person is experiencing anxiety and stress, it is always best for them to seek out a specialist, such as a psychologist.
Sometimes, a doctor or mental health professional may recommend talk therapy such as CBT to manage anxiety and stress. Doctors or psychiatrists may prescribe medications such as serotonin-norepinephrine reuptake inhibitors (SNRIs), selective serotonin reuptake inhibitors (SSRIs), or benzodiazepines.
People should follow a doctor’s instructions when using these drugs, as they can have severe and possibly life threatening adverse effects.
Takeaway
Eating a healthy diet should provide all the nutrients needed for healthy brain function.
A nutritious diet that contains antioxidant and anti-inflammatory compounds, vitamins, and minerals might help reduce inflammation and oxidative stress.
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